Friday September 2nd night

Awesome training tonight!

Started out with Weighted Gironda Style Sissy Squats. Hit 4 sets of 10, 10, 9 and 9.

Moved onto 2 sets of 10 for Front Squats.

Followed by 1 Stage Set of Front Squats getting 10 reps in the bottom 1/3 and 8 reps in the top 2/3's of the ROM.

Then hit 3 sets of 10, 9 and 10 with a 10 second static hold on the final rep for Leg Extensions.

Rested between 30-40 seconds between sets and movements. This was the Volume Work for the Quads.

Then it was Intensity time for Hamstrings. Hit an intensity tri-set of 3 movements, taking all of them to failure and having no rest in between movements. These were, 1 set of 6 forleg curls, 1 set of 10 for Stiff Leg Deadlifts and 1 set of 12 for Wide Leg Curls.

Then hit 1 set of 7 for 1-leg Negative Leg Curls, using a 6-count negative for each rep and taking the set to failure.

This was the Intensity work for the Hamstrings.

Then it was 2 sets of 60 and 40 for Seated Calf Raises.

Finished off with 5 sets of 10 per side for 1-leg Calf Raises.

Great stuff!